Strength:

Front Squats 3×5 (70-75%)

Strength 2:

Clean Grip Deadlift 3×5

Strength 3:

3 Position Snatch (high, below knee, floor)
build to moderate/tough set for the day (8 sets max)

WOD:

100 Cal Assault bike for time

Accessory Work:

400 Meter Sand bag carry (load should be tough, but able to complete all 400m in one set)